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Old 10-25-2012, 09:53 AM   #2
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 18,151
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
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Quote:
Originally Posted by Jcleve68 View Post
DAY 8: Monday - (Chest)
Push Ups: (3xfailure) - 45, 30, 30
Decline Machine: (5x4-10) - 230x10, 250x10, 270x10, 290x7, 310x7
Incline: (5x4-10) - 185x10, 205x10, 225x6, 225x4, 225x6
Bench: (5x2, 30 sec. rest) - 275, 245, 245, 245, 225

DAY 9: Tuesday - (Back)
Lat Pulldown: (3x10) - 115, 130, 145
Reverse-Grip Pulldown: (3x10) - 115, 130, 145
Bent-Over Barbell Rows: (3x8-10) - 185x10, 225x10, 225x8
Underhand Barbell Rows: (3x10) - 185, 185, 185
Deficit Deadlifts: (3x8-10) - 225x10, 315x10, 315x8
Bent-Over Cable Rows: (7x10, 30 sec. rest) - 42.5 for all 7 sets

DAY 10: Wednesday - (Calves & Arms)
Seated Calve Raises: (4x20) - 70, 70, 70, 70
Smith Machine Calve Raises: (7x20, 30 sec. rest) - 100 for all 7 sets
Rope Pushdown: (7x10, 30 sec. rest) - 37.5 for all 7 sets
Decline Close-Grip Bench: (3x10) - 185, 205, 225
Machine Tricep Dips: (3x10) - 180, 200, 220
Incline Tricep Extensions: (3x10) - 60, 60, 60
Straight Bar Cable Curls: (7x10, 30 sec. rest) - 22 for all 7 sets
Hammer Curls: (3x10) - 40, 45, 50
Preacher Curls: (3x10) - 55, 65, 65
Alternating DB Curls: (3x8-10) - 30x10, 35x10, 40x8


*44 days till the 2012 APA Holiday Classic in Hattiesburg, MS...Saturday, Decmber 8th
going great JC ... what would be your target 1RM for Dec. 8th ... ?
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